Pre-Season Week 2 – Monday

Day One – Monday 08/06/2020
Repeat Effort Sprints and Ball Skills

Warm Up:
– Single Leg Hip Thrusts x10ea
– Single Leg RDLs x10ea
– Pogos x2
(Repeat x2)
+
– High Knees 1x10m
– Butt Flicks 1x10m
– Side Steps 1x10m (ea.)
– Karaoke 1x10m (ea.)
+
– Double Leg Jump x3
– Single Leg Jump x3a
– Fast Feet Into 1x10m, 1x20m and 1x30m

Main:

Ball Skills
– Passing Off The Ground + Outline x5-10reps
– Passing Off The Ground + Inline x5-10reps
– Off The Hip x5-10reps
– Scoop And Pass x5-10reps
*Make sure you do both left and right sides

Repeat Effort Sprints

– Run 40m @ 75-80% – slow jog back to the start. Go every 60-90seconds (or when you return)
Level 1: 3-4 Reps
Level 2: 5 Reps
Level 3: 6-7 Reps

Rest 3-4mins

– Fast Run (75-80%) 80m, Slow jog back to start. Going every 60-90secs (or when you return) Level 1: x 3 reps
Level 2: x 5-6reps
Level 3: x 6-7reps